Thursday 7/20/17

Masters 7/20/17
Last practice of the summer!
There are water polo games. We should be getting in at 8:15pm.

Warm Up: 1200

500 choice swim
300 pull
4 x 100 @ 2:00 IMO
one of each stroke( 50 drill/50 swim)


Main Set: 1800
Do the following 3x;
1x 200 FR @ 3:15 descend by round

2 x 50 no FR pull (5 push ups before each 50)

2x100 FR @ 1:30 build by 25 to all out last 25

2 x 50 choice kick (10 squats after each 50)

200 easy

Tuesday 7/18/17

Masters 7/18/17

Warm up-
400 swim...75 free 25 drill choice
300 pull
2x200 IMs...25 kick/25 swim, rest 15 sec
(1100)

Main set-
2X's
1 x 200 @ 3:15 build by 50

5 x 100s
2-Stroke (25 Drill/50build/25 Fast) @ 2:00
2-Free @ 1:30 fast
1-Easy @ 2:00

6 x 50s Stroke choice descend 1-3 @ :55
(2000)

100 Cool down

Saturday 7/15

Saturday 7/15

Warm up-
4 x 250 (50 FR/50 Back/50 FR/50 Breast/50 FR)
          odds-free swim strokes drill
          evens-free drill strokes swim

Main set-
3 X 150 SWIM dec 1-3
50 ez

3 x 150 PULL dec 1-3
50 ez

3 x 150 (50 KICK/100 SWIM)
50 ez

3 x 150 (100 IM/50 FR FAST)
50 ez

Cool down

Masters 7/13

Masters 7/13/17

Warm up-
300 free
100 kick
100 IM
4x50 fast easy by 25 @:55/1:05

Main set-
4X
50 kick on back @1:15/1:20
100 build free @1:40/1:50
150 pull count strokes @2:20/2:40
200  25 IMO, 25 free (Stroke needs to be at about 85%) @3:15/3:30
1 min rest

4x50  @:50/1:00
Odds: 1 pull, 3 kicks butterfly
Evens: Fast freestyle

200 easy

Tuesday 7/11/17

Masters 7/11/17

Warm Up:
500 (150 free/100 IM)
6x50 @ 1:00 build/drill
8x25s sprint cycle @ :40
(1000)

Main Set:
1x200 FR @ 3:15
6 x 50 FR @ :50 swim w/paddles (hold long stroke count, descend 1-4 by increasing kick each 50)

1x200 FR @ 3:15
6 x 50 Breast @ 1:05

1x200 FR @ 3:15
6 x 50 Back @ 1:00 (descend 1-4 by increasing arm speed throughout each 50)

1x200 FR @ 3:15
6 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)
(2000)

Saturday 7/8

Masters 7/8/17

Warm up: 1100 (~25 min)
8 x 100 @ 1:50  RIMO (50 drill / 50 swim)

6 x 50 @ 1:00
Odds: 3 FL strokes / 3 BR strokes (no breathing on FL)
Evens: 5 BK strokes / 4 FR strokes (no breathing on FR)
         

Main Set: 2000 (~35 min)
4 x 500 FR @ 8:15
            #1: pull breathing 3’s
            #2: 25 IMO (fast) / 75 FR DPS focus
            #3: w/fins
            #4: 75 easy / 25 fast

Thursday 7/6/17

Thursday 7/6/17

Warm up:

600 swim…200 free/200IM/200 choice

8x50s @ 1:10 kick…25 easy/25 hard, 25 hard/25 easy, 50 build, 50 fast, repeat.

8x25s @ :35 swim sprint cycle 

(1200)

Main set:

4 x 150 pull @ 2:30 focus on good distance per stroke and an early vertical forearm

https://www.youtube.com/watch?v=GZGyARs7VXo

(600)

12 x 75 @ 1:20

swim 25 fr build/25 stroke fast/25 fr easy 

(900)

8 x 50s @ 1:00 choice any 4 fast and 4 easy, add up the fast ones for a 200 time, can be IM

(400)

100 cool down

3200